Ways To Get Kids Eat Better And Healthy

Creating an environment where your kids can make healthy nutritional choices is one of the most important steps you can take to ensure the health of your child. By fostering a supportive environment, you and your family can develop a positive relationship with healthy food. You can lead them by your example. Plenty of research shows that kids tend to model the eating habits of their parents. If you’re reaching for lots of vegetables, fruits, whole grains and low-fat dairy, your kids will likely take them too.

Benefits of healthy eating for children

Research into the eating habits we develop as children has suggested that a healthy diet during the early years means we stand a good chance of carrying these habits throughout our lives. In short, educating children on healthy eating can lay the path for a healthy life.

Eating well and engaging in regular physical activity can help children to:

develop strong bones
grow healthily
concentrate at school
maintain a healthy weight
stay active and alert.

On a long-term basis, maintaining a healthy diet throughout childhood and into adulthood could also hold significant benefits, including helping to lower the risk of the following:

type 2 diabetes
high blood pressure
cholesterol levels
heart disease
stroke
joint problems
breathing problems
being overweight or obese.

What is the ways to get your kids eat healthy and better?

Make a schedule

Children need to eat every three to four hours: three meals, two snacks, and lots of fluids. If you plan for these, your child's diet will be much more balanced and he'll be less cranky, because he won't be famished.

Plan dinners

If thinking about a weekly menu is too daunting, start with two or three days at a time. A good dinner doesn't have to be fancy, but it should be balanced: whole-grain bread, rice, or pasta; a fruit or a vegetable; and a protein source like lean meat, cheese, or beans.

Sit down to family dinners at night.

If this isn't a tradition in your home, make it one. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.

Bite your tongue

As hard as this may be, try not to comment on what or how much your kids are eating. Be as neutral as possible. Remember, you've done your job as a parent by serving balanced meals; your kids are responsible for eating them. If you play food enforcer -- saying things like "Eat your vegetables" -- your child will only resist.

Make mornings count

Most families don't eat enough fiber on a daily basis, and breakfast is an easy place to sneak it in. Look for high-fiber cereals for a quick fix.

Get kids cooking

If your children become involved in choosing or preparing meals, they'll be more interested in eating what they've created. Take them to the store, and let them choose produce for you. If they're old enough, allow them to cut up vegetables and mix them into a salad.

Cut back on junk

Remember, you -- not your kids -- are in charge of the foods that enter the house. By having fewer junk foods around, you'll force your children to eat more fruits, vegetables, whole grains, and dairy products. Remember, your child can only choose foods that you stock in the house. And have an apple for your own snack. "Your actions scream louder than anything you will ever tell them.

Don't label foods as "good" or "bad."

Instead, tie foods to the things your child cares about, such as sports or doing well in school. Let your child know that lean protein such as turkey and calcium in dairy products give them strength for sports. The antioxidants in fruits and vegetables add luster to skin and hair. And eating a healthy breakfast can help them keep focus in class.

Praise healthy choices.

Give your children a proud smile and praise when they choose healthy foods such as fruits, vegetables, whole grains, or low-fat dairy.

Don't nag about unhealthy choices.

When children choose fatty, fried, unhealthy foods, redirect them by suggesting a healthier option. Instead of regular potato chips and dip, offer baked tortilla chips and salsa. If your child wants candy, try dipping fresh strawberries in a little chocolate sauce. Too busy? Keep naturally sweet dried fruit at home for quick snacks. Instead of buying French fries, try roasting cut up potatoes in the oven (tossed in just a bit of oil).

Never use food as a reward.

This could create weight problems in later life. Instead, reward your children with something physical and fun -- perhaps a trip to the park or a quick game of catch.

Give the kids some control.

Ask your children to take three bites of all the foods on their plate and give each one a grade, such as A, B, C, D, or F. When healthy foods -- especially certain vegetables -- get high marks, serve them more often. Offer the items your children don't like less frequently. This lets your children participate in decision making. After all, dining is a family affair.

Be a role model

Plenty of research shows that kids tend to model the eating habits of their parents. If you're constantly on a diet or have erratic eating habits, your children will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you're sending. Trust your body to tell you when you're hungry and when you're full, and your kids will learn to do the same.

Adjust your attitude

Realize that what your kids eat over time is what matters. Having popcorn at the movies or eating an ice-cream sundae are some of life's real pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine.

Consult your pediatrician.

Always talk with your child's doctor before putting your child on a weight loss diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy or too thin by yourself.

These ways seems to be easy yet hard. If you need help from paediatrician, visit this link with all paediatrics in Malaysia.

Source from: parents.com,fit.webmd.com,nutritionist-resource.org.uk,eatingwell.com